½ OR FULL ROLL (May turn ½ roll with flat side up to decrease pressure on sacrum and spinal processes).

18. On Back Breathing On ½ or full roll, diaphragmatic Breathing. Put hands over lower chest wall. Low Back should be in contact with the roll (suck your bell button up and in )

½ Roll or full roll.

Diaphragmatic Breathing.

1-3 min.

19. x Head Rolls Turn Head L/R. Back of head in contact with roll. x Slow, exhale. x20. x Arm Reach

ParallelReach over head, and pull back. The scapulae should be relaxed..

Belt Relax shoulder. x

21. x Arm ReachAlternate L/R

Reach over head, and pull back. The scapulae should be relaxed..

Belt Stretching x

22. x Arm Over Head Start with hand down by thighs, use bands and lift over head. Keep low back down, set abdominals..

Belt Control of pelvis. x

23. x Arm Stretching Arms over head, parallel with floor, alternate L/R arms reaching towards the wall.

Belt Let upper back shift L/R.

x

24. x V-W Arms touching back of head, may use bands, let elbows drop down to form a W.

Belt Control of shoulder blades.

x

25. x Shoulder Press Arms over head, let elbows down to the floor, push up.May use a counter partner to give resistance or use free weights.

Person or free - weights.

Exhale when pushing up.

x

26. x Pelvis Tilt Think of your pelvis like a clock, 12 is towards your belly button; push your pelvis in to 12 clock.

Roll Diaphragmatic- breathing

x

27. x Bridging Feet up towards end of roll, a fist apart. Tighten your gluteus muscle and lift you back up. For progression you may put feet up on a step or another roll.

x Even hips. x

28. x Bridging Same, but kick one leg out from the knee when up. x Don’t let hip drop. x29. x Bridging Reverse above, start with one leg straight, bend knee

back and put foot down when up.x Keep hips even. x

30. x Modified Sit-ups

Arms out to the side, palms down, knees bend and feet up against the roll. Lift head/upper back up, exhale as you also lift the arms up and cross arms over chest and let knees out to the side. Reverse coming back down

x Keep low back down and stay balanced on the roll.

x

31. x Frog Palms down, knees bend up, let knees out to the side. Both first, then alternate L/R. To progress the exercise put feet up on another roll or a step.

x Prevent hips from shifting.

x

32. x Hip/Knee flexion Palms down, fet bend up to 90 degrees at the knees. Lift one leg at a time up to 90 degrees at the hips, lower back down slowly. To advance the exercises lift both legs up at the same time. Then put the legs up on a roll/step.

x Keep low back flat against the roll, do not arch LB.

x

33. x Sit ups Palms down, lift both legs up to 90 degrees at the knees and hips, lift up head and upper back, exhale on the way up. Advance by straightening both legs.

x Diaphragmatic breathing, don’t push stomach out.

x

34. x Leg lift Palms down, Knees bend up. Lift one leg, straighten knee, lower slowly to the floor. Keep low back down.

x Don’t allow hips to shift.

x

35. x Leg liftAlternating arms.

Same as above, add opposite arm reaching up towards ceiling..

x Coordination. x

36. x Leg lift, Alternating armsBoth legs.

Same as above. Go L/R the lift both legs up, straighten both legs up as you also lift up you head/upper back.Keep palms down. Exhale as you lower the legs to the floor.

x Keep back flat against roll, bend Knees if starting to arch.

x

37. x Bicycle Palms down, bend one leg up 90/90 then straighten leg to the floor as the opposite knee comes up.

x Keep back flat. x

38. x Bicycle, alternating arms.

As above, add sliding alternating arms over head. x Keep hips from rotating.

x

39. x Leg kicks Palms down, both legs down, heels touching floor. Kick straight leg as far up as able, lower leg controlled. Then

x Keep back flat. x

opposite leg. 40. x Leg kicks, switch

½ way.Same as above, but let the opposite leg come up as the other leg is coming down.

x Don’t let hips rotate.

x

41. x Side leg lifts. Palms down, bend both legs up, straighten legs up towards ceiling, then let one leg out to the side, kick leg in and out and lift leg back up. Repeat with opposite leg then to both legs at the same time, bend knees back down. If to hard, you may keep knees bend 90 degrees instead of straightening them up towards the ceiling.

x Prevent hips from rotating, stay on ½ roll, may turn roll over.

x

42. x Jumping Jacks,Arms only

Keep legs and heels down. Let arms follow parallel to the floor to over head, palms up when coming above the shoulders.

Belt Back flat. x

43. x Jumping JacksLegs only

Palms down, keep feet off the floor, bring legs in and out. Keep low back flat against the roll. If difficult lift the legs up higher and lift your head up.

x Back flat. x

44. x Jumping JacksArms and legs

Same as the 2 above, arms and legs moving together.To make it easier you may lift the legs further off the floor, or lift up your head/upper back.

x Back flat. x

45. Sitting Butterfly Sit on the end of the roll, may turn it over. Back straight and soles of feet touching. Hands behind neck. Extend one knee and the same side arm out to the side, come back to starting position, repeat with the other side, then do both legs at the same time.

Roll Back Straight, slide feet along the floor.

x

46. x Knee Bending Sit on end of roll. Bend knees up towards the end of the roll. Back must be straight. Straighten one leg and reach forward and grab ankle if you can, pull up. Repeat with other leg, then try to extend both legs and reach with both hands at one time.

x Balance on roll, back straight.

x

47. x Hamstrings Stretching

Put both feet on ½ roll, reach for feet. If very tight you may sit on the ½ roll in stead, for more stretching use a full roll. An alternative is to bend one knee and put the foot towards the groin. Keep back straight, Pull ankle and toes towards you to stretch the calf muscles. To stretch the outside of ankle turn the foot inwards as you reach for the ankle.

x Exhale as you stretch towards the end range.

X, hold 30 to 60 seconds each.

48. Kneeling Chest Stretching Put hands on ½ roll, thumbs up at each end off the roll,Keep hands on the roll as sit back on you feet.

x Exhale as you stretch towards the end range.

x

49. Stomach Swimmer Long neck, arms reaching over head, alternate lifting opposite leg and arm up about 4-6”.

Belt May use the bands for resistance.

x

50. x V-WW Same as on the back and may use the bands for resistance (Nr. 24).

Belt Slow x

51. All 4’s Push upKnee Extension

One knee on ½ roll, assume quadruped position, long neck. Straighten opposite leg put as you bend elbows and do a push up, flex knee and come back to starting position as you extend the arms again.

Roll Keep back straight, exhale as you push back up.

x

52. x Quadriped Kneel on ½ roll, may use second roll for hands. Use the resistance bands. Otherwise the same as the swimmer.Tuck stomach in.

Rolls Keep back straight and long neck.

x

53. Plank Position

Push Ups Hands on ½ roll, toes on the floor. Long neck and keep back straight. To advance the exercise put feet on a ½ roll, and or hands on a full roll. Lower the body by bending your elbows. The further apart your hands are, the more difficult.

Roll Straight back. x

54. x Push Ups withLeg Lifts

Same as above, but keep arms straight wile extending one leg at a time

x Do not arch back. x

56. Sideways Trunk Stabilizer Go up in sideways plank position, up on elbow first. Roll Keep back from x

Plank May put elbow on ½ roll, later on full roll and straighten the arm fully. Lift top leg up sideways. This is a very advanced exercise.

swaying.

57. x IT Band Stretch Sideways position, bottom foot on ½ or full roll,Top leg bend over the other leg foot on the floor. Bottom arm straight. Make sure that your body is lined up straight. Should feel stretch on the outside of leg/knee/Hip.

x Straight body from shoulder, hip to ankle.

x

58. Standing Step Over Out side foot on the outside edge of ½ roll; stand on ball of foot, not the arch. Must watch posture and body alignment. Step forward and back over the roll with opposite leg, putting the weight over on to the swinging leg. Arms swings opposite from the legs and may use bands. Then step sideways so both feet are on the ½ roll and squat with both arms going up sideways to the horizontal plane. Then shift weight over and repeat on the other side.

½ RollBelt

Do not use arch of feet, but stand/balance on the ball of your feet. Think you self as being 2” taller then what you really are.

x

59. x 2 Leg Squat Stand on ½ roll, feet shoulder with apart, squat down while the arms swings up sideways over head to a clasp and back down as you straighten back up.

x Don’t arch back. x

60. x Heel Raises Stand on ½ roll long ways, drop heels down, keep knees straight, raise arms over head sideways, palms forwards when going over head. May use bands.

x Stay on ball of feet.

x

61. x Walk and Squat Stand on ½ roll heel to heel, squat down as you reach down to touch the floor with hands.

x x x

62. x Single leg Squat Position on ½ roll heel to heel. Place one foot on front of the other knee, squat down as you bring your arms sideways over head. Stand up as you bring arms down. Step and do ever other leg. Travel forward and backwards on the ½ roll.

x Try not to step off the ½ roll.

x

63.. x Sideways Walk Walk sideways on the ½ roll, keep arms out to the sides.Bend knees slightly as you step

x Look straight a head.

x

64.. x Hip Swing Stand parallel on the ½ roll, swing one leg forward and back. Keep knee straight. Arms moves opposite of the leg. Swing as far as you can in each direction. Swing 3 times, and then switch legs without stepping off the ½ roll. Mau use bands.

x Stand up straight. x

65. x 3 way Leg Kick Stand on ½ roll, long way, put one foot on front of other knee, extend leg forward, arms goes opposite of the leg forward and back,, then bring foot back to front of the knee, kick out to the side, both arms goes out to the side, move leg back down and put foot behind knee, extend leg behind and arms out to the side. May go up on toes as you extend leg. Alternate L/R leg.

x Back straight. x

66. x Jump On and Off Stand on ½ roll, jump on and off roll, arms goes out to the side. One foot on each side off the roll. Feet cross when landing on top off roll. May use bands.

x Smooth landing x